UNDERSTANDING ADHD - AUGUST 2016 - VOLUME 8 ISSUE 5
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Some difficulty in focusing and paying attention is normal but, in children with ADHD, these symptoms are severe enough to cause difficulty at home, at school, and with friends. Symptoms include difficulty staying focused and paying attention, difficulty controlling behaviour, and hyperactivity (over-activity). These symptoms make it difficult for a child to succeed in school, get along with other children or adults, and finish tasks.
Exercise has been described as an 'ADHD medication’. A study published in 2014 found that a 12-week exercise program improved math and reading test scores in all kids but especially in those with signs of ADHD. This would be because executive functioning is impaired in ADHD, and is related to performance in math and reading, but exercise improves it. Another study found that just 26 minutes of daily physical activity for 8 weeks significantly allayed ADHD symptoms in grade-school children.
There are some Nature's Sunshine supplements that clients find very helpful for alleviating symptoms of ADHD.
SIMPLE, HEALTHY, DELICIOUS SUMMER TREATS – JULY 2016 – VOLUME 8 ISSUE 4
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My main feature is popsicles - four different kinds. The first (see recipes below) features 3 colourful layers, with no food dyes - the bottom layer (you actually add the layers in the opposite order when you're making this) of mangos, then strawberries, and kiwi on top. All fruits are blended and added individually after freezing the previous layer for 15-30 minutes. As well as using a standard popsicle shape, these can also be made in the shape of a cup cake. 
This topic is huge and here we can only scratch the surface, however, here are some basic tips.
POPSICLES
ICE CREAMS
Healthy Summer Treats
/Why buy processed, sugar filled treats for your kids when you can have fun in the kitchen together making homemade healthy versions.
Here are the recipes for the treats Ramila talked about today June 27, 2016 on Ottawa CTV Morning Live
Healthy Summer Treat Recipes
- all homemade, without preservatives, or food colourings.
POPSICLES
1. FRUIT POPS
- blend kiwi and pour into popsicle mould 1/3 way up, freeze for 30mins,
- then blend strawberries and fill 1/3 way up freeze again,
- then blend mango and fill final 1/3 of mould. Freeze and enjoy
2. CREAMSICLE
- mix 1 scoop TNT formula (available at our clinic) in 60ml of water and 60 ml of pure mango juice.
- pour into popsicle mould, freeze and enjoy
3. FROZEN YOGURT POP
- mix 2 scoop of the TNT formula, with 60 ml of coconut milk and 60 ml of yogurt, shake to combine
- pour into popsicle mould, freeze and enjoy
4. BLUEBERRY FREEZY
- pour coconut water into mould and drop in a few blueberries, freeze and enjoy
ICE CREAMS
1. CHOCO-BANANA ICE CREAM
- 2 frozen bananas
- 1 cup coconut milk
- 2 tsp coconut oil
- 2 tsp vanilla
- 2 tbsp raw cocoa powder
Optional: 1/2 cup of greek yogurt
Blend together, freeze and enjoy
2. PINA COLADA ICE CREAM
- 2 cups frozen pineapple
- 1 cup coconut milk
- 4 tbsp shredded coconut
Optional: 1 scoop protein powder
PUDDING
1. CHOCOLATE AVOCADO PUDDING
- 1 medium avocado
- 1/2 cup almond or coconut milk
- 1 tbsp maple syrup
- 1 tbsp raw cocoa powder
- pinch of salt
- pinch of cinnamon
- blend together, chill and enjoy
FRUIT SKEWERS
- fruit of choice to make skewers, cut into equal sized pieces to fit on bamboo skewers evenly
- can use the chocolate avocado pudding as a dip for these
HOW TO FIGHT PARASITIC DISEASES – JUNE 2016 – VOLUME 8 ISSUE 3
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International travel
wash your hands, especially when coming into contact with contaminated food, water and feces
There are a number of Nature's Sunshine supplements that can help you deal with a parasitic infection. You can find information about these products and purchase them in THE POWER OF POSITIVE THINKING – MAY 2016 – VOLUME 8 ISSUE 2
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Surround yourself with positive people. This may be easier said than done, but try following the 80/20 rule, that is, limit your exposure to negative people to 20% of your time, fill the other 80% with positive people.
There are a number of Nature's Sunshine supplements to help you be healthy (and happier). You can find information about these products and purchase them in 
WHAT DOES SUCCESS MEAN TO YOU? – APRIL 2016 – VOLUME 8 ISSUE 1
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HOW MUCH PROTEIN DO WE NEED? - MARCH 2016 - VOLUME 7, ISSUE 12
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It's very easy for a vegan/vegetarian diet to meet the recommendations for protein, as long as calorie intake is adequate. Although protein is certainly an essential nutrient which plays many key roles in our bodies, we do not need huge quantities of it. Only about one calorie out of every 10 we consume from a vegetarian diet needs to come from protein.
Lunch salad (Protein - 27.7 gm total)
HOW TO KEEP YOUR HEART HEALTHY - FEBRUARY 2016 - VOLUME 7, ISSUE 11
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Wash your hands often with soap and water. It protects your heart because flu, pneumonia and other infections can be very hard on the heart.
Get enough, good quality sleep. In one study, people who slept 7 hours per night had less calcium in their arteries (an early sign of heart disease) than people who slept 5 hours or less or those who slept 9 hours or more. Seven to 8 hours is recommended.
There are a number of Nature's Sunshine supplements that can help with heart health. You can find information about these products and purchase them in HOW YOU CAN HELP YOUR DIGESTIVE SYSTEM - JANUARY 2016 - VOLUME 7, ISSUE 10
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Foods that cleanse the liver include: garlic; onions; beets; carrots; leafy green vegetables; cruciferous vegetables including cabbage and Brussels sprouts; tomatoes; avocados; apples; alternative grains such as quinoa, millet and buckwheat; green tea; citrus fruits including grapefruit, lemons and limes; walnuts; artichoke; asparagus; kale; collard greens; sesame seeds; flax seeds; fennel; ginger; basil; parsley; beans; dandelion; fish oil; olive oil; and, perhaps surprisingly, eggs. It is hypothesized that the healthy cholesterol in eggs (contrary to what we've been taught for many years) may result in the liver producing less.
There are a number of Nature's Sunshine supplements that can help with digestive and liver health. You can find information about these products and purchase them in 
Healthy Holiday Drinks & Hangover Cures
/Cranberry Twist Martini
- 2 cups Cranberry juice
- 1 cup Sparkling Water
- 1 stick Cinnamon
- Juice of 1 Lime
- 4-6 large leaves of Mint
- Cranberries for topping
Boil cinnamon stick with ¼ cup of cranberry juice for 15 min. Then mix with limejuice, mint, and sparkling water.
Happy Liver Smoothie
- 1 Beets
- 3 Carrots
- 3-4 tbsp Lemon juice
- 1 Apple
- 1/8 of a Fennel bulb
- 3 sticks Celery
Ginger Margarita - Hangover Cure
- 2 inches of chopped Ginger added to ½ cup water make into tea
- 1 tbsp Honey added to ginger mixture
- 1 cup Sparkling water
- 2-3 tbsp Lemon juice
- Sprinkle of cayenne powder
- Pink Salt on the rim
- Slice of ginger and lemon rind for garnish
Make ginger tea with honey, and simmer for 15 mins. Then add to sparkling water with lemon juice and ice. Add ginger and lemon rind to glass.
Apple cider
- 1 stick Cinnamon
- 2 Cloves
- rind of 1 Orange
- 2 cups Apple Cider
Simmer all together for 20 mins and drink warm.
WHY ARE YOU EATING? - DECEMBER 2015 - VOLUME 7 ISSUE 9
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Once again, the holiday season is here, so I thought it would be a good idea to look at what happens when we succumb to emotional eating. That way, if we can see it coming, we can be proactive in stopping ourselves - we can be mindful - before we eat way more than we really want, or the 'wrong things' for the wrong reasons. Find out more below...
Best Wishes for a happy, healthy, stress-free holiday season and a wonderful New Year from Megs, Chanele, Tamia and myself.
- Ramila
These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity.
Ramila Padiachy
Doctorate of Natural Medicine (DNM)® R.Ac.
1437 Woodroffe Avenue
Ottawa ON (map)
613.829.0427
Why are You Eating?
Is your hunger emotional or physical?
Emotional hunger occurs in response to your feelings.
Physical hunger occurs because your body needs fuel.
Emotional hunger tends to come on suddenly.
Physical hunger emerges gradually.
With emotional hunger, you crave certain foods.
With physical hunger, you're open to many options.
Emotional hunger doesn't notice signs of fullness.
With physical hunger, you stop eating when you're full.
What does your body really need when you have food cravings?
You might be interested in watching a short video of an interview I did recently on CTV. The information is included in the following table.
*Note: Dark chocolate, in moderation, is healthy!
+Plus a supplement.
Specific Traps to Avoid
Sugar: Not so good in your stomach, even worse in your bloodstream
Under normal conditions, when blood sugar levels rise after eating, the pancreas secretes insulin that allows the cells to take in and use glucose (sugar) for energy. When cells become resistant, they don't respond to insulin. The excess glucose builds in the bloodstream and is eventually stored as fat. This triggers carbohydrate cravings and fatigue because the cells are literally starving for the fuel and energy they need to function. Giving in to carbohydrate cravings results in weight gain, and the vicious cycle continues.
Insulin resistance, one of the main components of metabolic syndrome, is clearly on the rise. Why is this? Our early ancestors obtained whole foods from the environment and expended a lot of physical energy to do so. Today most of us consume processed foods laden with sweeteners, and we lack the physical activity our bodies need.
Good news! Insulin resistance can be prevented and reversed through diet and exercise. The Diabetes Prevention Program and other large studies have shown that people with pre-diabetes or type 2 diabetes can make improvements by losing just 5–7% of their body weight and walking 30 minutes daily.
Note that it's really important to avoid soft drinks and foods containing high fructose corn syrup (HFCS).
Other refined carbohydrates are close cousins of sugar and should be avoided for the same reasons, e.g. anything made of refined white flour.
Artificial sweeteners
Studies have shown that most artificial sweeteners, believe it or not, cause weight gain and obesity. So opting for the low-cal version of your favourite soft drink won't do you any favours. In particular, avoid saccharin, aspartame, sucralose, acesulfame K, and neotame. Exceptions are xylitol and stevia which are great natural alternatives. A word of caution if you have a pet: xylitol is extremely poisonous to dogs and cats, so don't let them eat anything with xylitol in it.
Water, Fruit and Vegetables
We need water!
Whether or not weight loss is part of your plan, you need lots of good quality water. If you do intend to lose weight, water is considered by many to be a major ingredient for success. It helps you feel full. It cleanses. It heals. And it has numerous other health benefits.
To review, you should drink half an ounce of water for each pound you weigh (up to a maximum of 100 ounces). For example, if you weigh 150 pounds, you should drink 75 ounces of water per day.
There are lots of things you can do to make drinking water more interesting. While most other drinks do not count as substitutes for water, one exception is herbal tea – this gives you all sorts of tasty options. Another way to add variety is to add a couple of slices of cucumber to your water pitcher or container for the day. For variety, you can add a thin slice of orange, lemon or lime; or a sliced strawberry; a small piece of watermelon or cantaloupe. Liquid chlorophyll (see supplements below) is another great addition with its refreshing spearmint flavour.
Vegetables and fruit
As always, vegetables are an excellent choice, as well as fruit in moderation because it's sweeter. Consider the space taken in your stomach by 400 calories:
by oil – it just covers the bottom of your stomach.
by chicken – a few small pieces don't come close to filling your stomach.
by vegetables – your entire stomach is full!
We recommend aiming for at least 5 servings of vegetables each day.
Manage Stress
We've covered stress management in previous newsletters (June 2014 and March 2013), but to briefly review a few basics:
Be physically active. Try to get 30 minutes (or at least 20 minutes if you can't manage 30) of exercise at least as vigorous as walking briskly every day.
Get enough good quality sleep. At least 7 hours a night is very important for managing stress and also for controlling your appetite. It's almost impossible not to eat more (especially carbs) when you're really tired.
Use relaxation techniques. There are many different ones, some of which were outlined in the June 2014 newsletter. Find what works for you and practice your favourite techniques regularly.
Supplements
There are a number of Nature's Sunshine supplements that can help manage stress and emotional eating. You can find information about these products and purchase them in our online store:
Magnesium Complex
Vitamin B Complex
Calcium
Omega-3
Liquid Chlorophyl
Zerenity
If your New Year's resolutions include weight loss with an emphasis on healthy eating, please see our website for information about the weight loss program at our clinic.
For additional information, please email ramila@ramilas.com or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also, on our website, please see back issues of this newsletter, information about services, products and our clinic, and order products.
References:
What do my cravings say about me? Module 6 in the IN.FORM Participant manual. 2014 Nature's Sunshine Products of Canada Ltd. www.naturessunshine.com
Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.
Featured Service
Emotional release therapy is an alternative healing method used to help release a person's negative energy. This technique is widely used in grief therapy and in other areas of emotional trauma. It is also successful in healing both physical and emotional wounds.
Emotional releasing techniques require a person to discover what past hurts and emotions are currently causing mental or physical pain. Once these hurts are discovered they can be released, eventually alleviating the problem and filling the person with positive energy.
Ramila is truly a gifted healer. I left her office with the most amazing feeling that cannot be fully described in words. What I like most about the Emotional Release Technique was the fact that I didn't have to open up and share my feelings. While I am an open and outgoing person, I tend to keep my personal feelings very guarded. In the past I have tried therapy but speaking about my emotions was very uncomfortable for me.
- Delanie, Montreal, QC
BOOST YOUR IMMUNE SYSTEM - NOVEMBER 2015 - VOLUME 7 ISSUE 8
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I'm sure you already know the basics of staying healthy: 
Citrus fruits are high in vitamin C which you need to consume every day because your body can't produce or store it. That's much better than just taking vitamin C to get rid of a cold - prevention is the best bet. Vitamin C is believed to increase the production of white blood cells which are key to fighting infections.
Several Nature's Sunshine supplements, listed below, are effective immune system boosters. 
HOW TO KEEP YOUR BRAIN HEALTHY - OCTOBER 2015 - VOLUME 7 ISSUE 7
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The good news is that we have much more control over our body, mind and brain than we probably thought, through influencing both our DNA and our brain. We will focus mainly on the brain in this newsletter, but the two are interconnected.
Joe Dispenza has noted, "The key ingredient in making these neural connections ... is focused attention. When we mentally attend to whatever we are learning, the brain can map the information on which we are focusing. On the other hand, when we don't pay complete attention to what we are doing in the present moment, our brain activates a host of other synaptic networks that can distract it from its original attention. Without focused concentration brain connections are not made, and memory is not stored."
Learning difficulties can be solved using neuroplasticity. For example, Michael Merzenich developed a series of "plasticity-based" computer programs, which provides brain exercises to help with the language and learning deficits of dyslexia. Similar work has been done to counteract the negative plasticity resulting from age-related cognitive decline, which was shown to improve cognitive function and memory.
MINDFUL EATING - SEPTEMBER 2015 - VOLUME 7 ISSUE 6
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Shift out of autopilot eating
To stop mindless eating, try an alternate activity to distract yourself:
Here are some suggestions for eating better mindlessly!
MINDFULNESS, OPTIMISM AND POSITIVE THINKING - AUGUST 2015 - VOLUME 7 ISSUE 5
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Recent research is showing that positive thinking is not just some fluffy concept that's easily dismissed, but that it's clearly related to good health and a happy life. Similarly, optimism has been shown to be linked with resilience.
Mindfulness goes hand-in-hand with positive thinking and optimism, and has been getting a lot of attention recently. Find out more below...
These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity.
Ramila Padiachy
Doctorate of Natural Medicine (DNM)® R.Ac.
1437 Woodroffe Avenue
Ottawa ON (map)
613.829.0427
What is Mindfulness?
Mindfulness is the intentional, accepting and non-judgmental focus of one's attention on the emotions, thoughts and sensations occurring in the present moment. This can, but need not necessarily be trained by traditional Buddhist meditational practices. It can also be learned through exercises used in Jon Kabat-Zinn's MBSR (Mindfulness-Based Stress Reduction) program, which he launched at the University of Massachusetts Medical School in 1979. Since that time, thousands of studies have documented the physical and mental health benefits of mindfulness in general and MBSR in particular, inspiring countless programs to adapt this model.
What does mindfulness have to do with positive thinking?
Louise Hay, the founder of Hay House which publishes a wide variety of inspirational books and other materials, has a talent for keeping things simple. She stresses that feeling good should be our highest priority, and then everything else will fall into place. This requires mindful monitoring of our thoughts, and use of positive affirmations.
Meditation:
Researchers have demonstrated that people who meditate daily, specifically conducting a loving-kindness meditation, display more positive emotions than those who do not. People who meditated daily built long-term skills such as mindfulness, purpose in life, social support, and decreased symptoms of illness. Meditation is an integral part of mindfulness.
Writing:
Writing about "intensely positive experiences" for 3 consecutive days, has been shown to improve mood levels, resulting in fewer health care visits, and fewer illnesses during the following 3 months.
Rethink happiness vs. success:
Achievements may make us happy, at least briefly, but more importantly happiness precedes success. Think, "Be, do, have," rather than the old "have, do, be" thinking that we have to "have" first, so we can then "do" and "be" what we want. Be mindful of "being" - then "doing" and "having" will follow.
What does mindfulness have to do with optimism?
Research shows that seeing the glass half full not only makes you happier, it makes you healthier and wealthier. How can you do this?
- Set your intention. First thing in the morning, take a minute to set your intention for the day. What do you intend to accomplish? Being intentional helps you focus your time and energy, and is a part of being mindful.
- You don't have 'problems', you have 'challenges', 'opportunities' or 'lessons'. Pessimists see problems everywhere; optimists see opportunities or challenges, as well as lessons to be learned. We choose our thoughts, and need to be mindful of this. Jack Canfield, known for the Chicken Soup for the Soul books, gives us a formula: E + R = O : Event + Response = Outcome. This is easier said than done, but there's a split second where we can choose how we respond to a situation, and being mindful of this can make a huge difference in the outcome, as well as your level of happiness.
- Avoid energy drainers. Both optimism and pessimism are contagious. Don't spend time with "emotional vampires" - they can suck energy out of you with their complaints and negative energy. Be mindful of choosing your company wisely and limiting the time you spend with people who drain your energy.
- Physically carry yourself like an optimist. Act as if you are the confident, optimistic and successful person you aspire to be, and you will attract all kinds of positive people and opportunities into your life. You will soon begin to genuinely feel more positive.
- Exercise! Not only is exercise essential for good health, but it releases endorphins into your system which helps create a positive outlook.
- Lighten up! While it's not always easy to see the lighter side of situations, it's always helpful. Recent research has established that there are far more health benefits to laughter than previously believed. It improves cardiovascular health, and has benefits that are similar to exercise, including the release of endorphins, which help to relieve pain, reduce cravings and stress, and slow the aging process. It also improves the immune system and is a natural sleep aid. A positive, optimistic attitude is a choice that anyone can make, even if it takes effort at the beginning. Mindfulness is an important tool for accomplishing this.
Why practice mindfulness?
Studies show that practicing mindfulness, even for just a few weeks, can result in a number of physical, psychological and social benefits.
- Mindfulness improves our health by boosting our immune system's ability to fight off illness.
- Mindfulness increases positive emotions and reduces negative emotions, as well as stress. It has been shown to be as good as antidepressants in dealing with depression and preventing relapse.
- Mindfulness increases the density of gray matter in areas of the brain linked to learning, memory, emotions regulation and empathy.
- Mindfulness helps us focus by tuning out distractions and improving memory and attention skills.
- Mindful people are more compassionate and altruistic. They are more likely to help someone in need. Mindfulness increases activity in neural networks involved in understanding the suffering of others. It may also boost self-compassion.
- Mindfulness enhances relationships. Mindfulness training makes couples more satisfied with their relationship, and makes partners feel more accepting of and closer to each other, this more optimistic and relaxed.
- Mindfulness is good for parents and parents-to-be. It may reduce pregnancy-related anxiety, stress and depression in expectant parents. It also results in parents feeling happier with their parenting skills and their relationship with their kids. Their kids were found to have better social skills.
- Mindfulness helps students and teachers. There is scientific evidence that teaching mindfulness in the classroom reduces behaviour problems and aggression among students, and improves their levels of happiness and ability to pay attention. Teachers also benefit by having lower blood pressure, less negative emotion and symptoms of depression, and greater compassion and empathy.
- Mindfulness helps health care professionals cope with stress, connect with their patients, and improve their quality of life. Mental health professionals practicing mindfulness experience reduced negative emotions, increased positive feelings, and greater compassion.
- Mindfulness helps prisoners by reducing anger, hostility, and mood disturbances, and by increasing their awareness of their thoughts and emotions. This helps with their rehabilitation and reintegration.
- Mindfulness helps reduce the symptoms of Post Traumatic Stress Disorder (PTSD) in veterans and others.
- Mindfulness helps to fight obesity. "Mindful eating" encourages healthier eating habits, helps people lose weight, and helps them savour the food they eat.
Cultivate mindfulness
Jon Kabat-Zinn emphasizes that although mindfulness can be cultivated through formal meditation, that's not the only way. "It's not really about sitting in the full lotus, like pretending you're a statue in a British museum," he says. "It's about living your life as if it really mattered, moment by moment by moment by moment."
A few key components of practicing mindfulness include:
- Pay close attention to your breathing, especially when you're feeling intense emotions.
- Notice, really notice, what you're sensing in a given moment - the sights, sounds, and smells that ordinarily slip by without reaching your conscious awareness.
- Recognize that your thoughts and emotions are fleeting and do not define you - an insight that can free you from negative thought patterns.
- Tune into your body's physical sensations, from the water hitting your skin in the shower to the way your body rests in your office chair.
In addition to maintaining awareness of our thoughts, feelings, bodily sensations and environment, mindfulness also involves acceptance. This means we pay attention to our thoughts and feelings without judging them - without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.
For further information on practicing mindfulness, I recommend any material by Jon Kabat-Zinn, and also a brief article, Five Steps to Mindfulness, by Thick Nhat Hanh. In our September issue, we will explore mindful eating in more detail. Stay tuned!
References:
- Clear J. The science of positive thinking: how positive thoughts build your skills, boost your health, and improve your work. Huffington Post, 2013-07-10
- Smith EE. The benefits of optimism are real.
- What is mindfulness? Greater Good The Science of a Meaningful Life.
- Mindfulness. From Wikipedia, the free encyclopedia.
- Fredrickson BL, Cohn MA, Coffey KA et al. Open hearts build lives: positive emotions, induced through loving-kindness meditation, build consequential personal resources. J Pers Soc Psychol 2008;95(5):1045-1062.
- Burton CM, King LA. The health benefits of writing about intensely positive experiences. J Res Personality 2004;38:150-163.
- Hay L, Richardson C. You Can Create an Exceptional Life. New York: Hay House, Inc., 2011.
- Warrell M. See the glass half full or empty? Why optimists are happier, healthier & wealthier!
- Canfield J, Switzer J. The Success Principles - How to get from where you are to where you want to be. New York: HarperCollins Publishers, 2005.
Disclaimer: The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.
Featured Service
Acupuncture
Acupuncture is a Chinese technique that has been practiced for over 3,000 years. When done correctly, acupuncture can offer a solution to a number of health related problems of the mind and body. Click here find out more.
It has been more than 6 months since I have felt so excited about my future and what is in store! My cells are on fire! I am on fire! This is a great place to be again. Your release/correction work did a lot for me.
- Valerie Y.
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COMMIT TO BE FIT - JULY 2015 - VOLUME 7 ISSUE 4
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With all of the good changes happening here, we may have lost track of some of you but that was temporary. We're back and better than ever at our new location!
1437 Woodroffe Avenue, Ottawa ON K2G 1W1
We're excited to have Chanele Padiachy, MSc, ND join our clinic. Chanele is a compassionate and dedicated naturopathic doctor who strongly believes in empowering individuals to take control of their health and works with them to help them achieve optimal health and wellness. Click here to find out more about naturopathic medicine.
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JULY 2015
Volume 7, Issue 4
Commit to Be Fit: How to Overcome What's Stopping You
Ramila Padiachy
Doctorate of Natural Medicine (DNM)® R.Ac.
1437 Woodroffe Avenue
Ottawa ON (map)
613.829.0427
Commit to Be Fit
I'm sure you've heard that being physically active is essential for your good health. You no doubt know that it helps prevent many different diseases. But what you may not have heard is why this is so. Being physically active has really important effects on your body composition, and that, in turn, leads to better health. Let me explain.
How do you know if you have a problem?
A commonly used measurement to guide you regarding your weight is called the Body Mass Index. BMI is calculated as follows: weight (kg) / height (metres). There are lots of BMI calculators on the web. You can generally tell if you're a good weight, or not, using the BMI ranges shown here to guide you.
source: The World Health Organization Body Mass Index (BMI) Classification System for Adults
However, scientists say that BMI is not always an ideal measurement because it lumps all body mass together, and doesn't distinguish between bone mass, muscle mass, and beneficial fat vs. the more dangerous abdominal fat. For example, fit, muscular people may be classified as overweight because muscle weighs more than fat.
This is why it's more important to focus on a healthy body composition than on BMI or pounds lost. Measuring the size of a person's waist, or their waist to hip ratio (WHR), is more important than their BMI. Simply measuring waist circumference gives an accurate indication of risk for diseases, such as type 2 diabetes, cardiovascular disease and hypertension.
Scale for Waist Circumference
Increased Risk of Health Problems
Waist-to-hip Ratio (WHR) and Risk
The WHR is calculated by dividing waist circumference by hip circumference to give you your level of risk (for men and women separately). This measurement overcomes the difficulties in interpreting BMI, and takes the more dangerous abdominal fat into consideration.
It's important to understand that there's more than one reason people gain too much weight; it's not just extra calories and too little exercise. Getting too little sleep can seriously interfere with both eating well and exercising. Unhealthy emotions and too much stress are other important factors. So, if any of these are factors in your life, attending to them will really help you get the results you should from exercising and eating well.
There are many ways to burn calories and some you may not even count as exercise: housework, chasing kids, gardening, walking dogs, and any other activity that involves movement.
Remember the benefits of exercise
You may be familiar with the benefits of exercise, but it's worth keeping them in mind:
- Improves your chances of living longer and living healthier
- Helps protect you from developing cardiovascular disease (heart disease and stroke) and some of its precursors, like high blood pressure
- Helps protect you from developing certain cancers, including colon and breast cancer
- Helps prevent type 2 diabetes and metabolic syndrome
- Helps prevent osteoporosis
- Relieves symptoms of depression and anxiety, and improves mood
- Prevents weight gain, promotes weight loss, and helps keep weight off after weight loss
- Improves heart-lung and muscles fitness
- Improves sleep
How many steps do you take each day?
There are many good forms of exercise, but walking is one of the easiest, most effective and available forms. You may have heard it's good to aim to take 10,000 steps each day - that's about 5 miles or 8 km (the distance can vary depending on the length of your stride). A sedentary person may only average 1,000 to 3,000 steps per day. A reasonable goal for most people is to add 500 steps per day, each week until they reach 10,000 steps per day.
Wearing a pedometer is an easy way to track your steps. It's a good idea to start simply by tracking the number of steps you take each day for a week, and to record the number each day. At the end of the week calculate the average number of steps you take per day, and you'll know how much you need to increase the steps you take each day.
There are many ways to increase the daily number of steps you take:
- Take a walk with your spouse, child, friend or dog
- Use the stairs instead of the elevator
- Park farther away from the store
- Even better, walk to the store
- Get up to change the channel
- Window shop
- Plan a walking meeting
- Walk to visit a neighbour
- Walk around the garden, do a little weeding
If you have any health concerns, seek your health care provider's advice prior to starting or changing your exercise routine.
Fitting in 30 to 60 minutes of dedicated walking a day, at least 3 or 4 days per week, is recommended for most people.
source: 10,000 steps a day
Overcoming barriers to physical activity
Finally, we all have excuses for not exercising. Here are some common ones and suggestions for overcoming them.
Lack of time
Identify available time slots. Schedule your exercise, set S.M.A.R.T. (Specific Measurable Attainable Realistic and Timely) goals, and monitor your progress.
Social influence
Ask family and friends for support by joining you in exercising. Make new friends who are physically active. Join a group like the YMCA or a hiking club.
Lack of energy
Schedule exercise for times when you feel energetic. Know that getting more fit will give you more energy - give it a chance.
Lack of motivation
Treat exercise like any other scheduled activity - just do it when it's time. Invite a friend to exercise with you. Join an exercise group or class.
Fear of injury
Learn how to exercise appropriately considering your age, fitness level, skill level, and health status. Choose activities involving minimum risk.
Lack of skill
Select activities requiring no new skills, such as walking, climbing stairs, or jogging. Take a class to develop new skills.
Lack of resources
Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or calisthenics. Identify inexpensive, convenient resources available in your community (community education program, part and recreation programs, worksite programs).
Weather conditions
Develop a set of regular activities that are always available regardless of the weather (indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing, gymnasium games).
Travel
Put a rope in your suitcase and jump rope. Walk the halls and climb the stairs in hotels. Stay in places with swimming pools or exercise facilities. Join the YMCA or YWCA (ask about reciprocal membership agreement). Visit the local shopping mall and walk for half an hour or more. Bring your mp3 player with your favourite aerobic exercise music.
Family obligations
Trade babysitting with a friend or family member who also has small children. Exercise with the kids - go for a walk together, play tag or other running games, get an aerobic dance or exercise tape for kids and exercise together. You can spend time together and still get your exercise. Jump rope, do calisthenics, ride a stationary bicycle, or use other home gymnasium equipment while the kids are busy playing or sleeping. Try to exercise when the kids are not around, such as during school hours or nap time.
Retirement years
Learn a new skill you've always been interested in, such as ballroom dancing, square dancing, or swimming. Now that you have the time, make regular physical activity a part of every day. Go for a walk every morning or every evening before dinner. Treat yourself to an exercycle and ride every day while reading a favourite book.
source: Promoting Physical Activity: A Guide for Community Action (USDHHS, 1999)
We really need to make physical activity an integral part of our schedule to live longer, healthier, happier lives. I hope this information has helped you see that this is "doable" and that the pay-off is enormous. If you have a BMI, waist measurement or WHR that is not ideal, I recommend Nature's Sunshine's IN.FORM program that is designed to help you "Burn fat. Be fit. For life." If you'd like to find a class to attend, or for additional information, please contact me at 613.829.0427 or ramila@ramilas.com.
Please continue letting friends and family know about this newsletter. Also on our website, please see back issues of this newsletter, additional information about products, order products, and see information about our Clinic.
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CHEMICAL IMBALANCE - JUNE 2015 - VOLUME 7 ISSUE 3
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Introduction
In case you're in the final stages of getting ready for spending time on the beach this summer, I thought it would be helpful to give you some information on the effect toxic substances your body may have absorbed can have on weight loss.
How Can Chemicals Have an Effect on Weight Loss?
Being overweight or obese has long been viewed as the result of poor eating habits and a sedentary life style. However, we now know that chemical exposure may increase the risk of obesity (and type 2 diabetes) by altering fat cells and the neural circuits that regulate feeding behaviour. In addition, studies now question whether or not these chemicals change our intestinal bacteria for the worse, increasing our propensity to become obese.
Where are the chemicals coming from?
Nearly half of Americans' food budgets are spent on processed foods, i.e. foods prepared outside the home. It's not likely much different in Canada. Not only are the calories found in fast food often underestimated, but these foods are full of chemical additives.
Consider that:
- the average hamburger bun contains high fructose corn syrup (HFCS), DATEM (dough conditioner), azodicarbonamide, sodium stearoyl lactylate, ammonium sulfate, and calcium propionate.
- in a fast food buttermilk ranch sauce you can find artificial flavour, calcium disodium EDTA, phosphoric acid, TBHQ and propylene glycol alginate.
- the ingredients list for a typical cookie package lists: unbleached enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid), sugar, semisweet chocolate chips (sugar, chocolate, cocoa butter, dextrose, soy lecithin), soybean oil, partially hydrogenated cottonseed oil, partially hydrogenated palm kernel oil, high fructose corn syrup, cocoa (natural and processed with alkali), leavening (baking soda, ammonium phosphate), salt, whey (from milk), dextrose, artificial colour (includes yellow 6 lake, yellow 6), soy lecithin, natural and artificial flavour, caramel colour, confectioner's glaze, carnauba wax, beeswax.
As they say, if you can't pronounce it, you probably shouldn't eat it! We can't always control the air that we breathe, but we can control what we eat.
What's the solution? Cleansing and detoxification!
Bear with me for a minute - - I do NOT mean you have to go to extremes to cleanse and detoxify. You do not have to restrict your intake to nothing but water and juice for a number of days. You certainly can embark on a more drastic cleanse, but that's not what I'm advocating here - it's not for everyone. If you do decide you want to do a more extreme cleanse, please contact me at 613.829.0427 so I can guide you on how to do this safely, depending on many factors including your current health.
Happily, there are many less drastic ways of cleansing and reducing toxicity.
- First, stop eating processed foods. Processed foods are more like a science project than real food as you can see from the description of the few items above.
- Buy fresh foods and cook them yourself.
- Use fresh spices. Your cooking will taste better than the processed stuff!
- Buy organic fruit and vegetables wherever possible.
- Drink lots of good quality water to flush out toxins (your weight in pounds divided by 2 equals the number of ounces of water you should drink per day). Note that when people lose weight, the toxins that were stored in their fat cells enter the blood stream and need to be flushed out of their system with water. This may result in headaches, lightheadedness, body aches, mood changes, etc., and is sometimes referred to as a "healing crisis." Drinking plenty of water as well as using other cleansing remedies (see Supplements section) should help.
These basic steps can make a large contribution to reducing the burden of toxicity your body has to deal with.
Should you go organic?
Taking this one step farther, you may have heard about a Swedish family of 5 who switched to organic foods, and other products, for 2 weeks. After eating a conventional diet for one week, each member of the family submitted a urine sample, where analysts found a number of insecticides, fungicides and plant growth regulators. Then the family had their urine measured every day for 2 weeks while they ate only organic foods, used organic soaps and personal care products. The results were striking - pesticide levels in the family members dropped visibly even on the first day, and by the end of the 2 weeks, there was very little evidence of pesticides and other compounds in their urine.
Yes, it's somewhat more expensive to eat organic, so you need to decide if the trade-off is worth it for you. It's not just that organic foods are more nutritious and that organic farming is sustainable, but the elimination of pesticides and other toxic substances from your diet is probably even more important.
Supplements
There are several supplements that can help with cleansing as you reduce your intake of toxic, processed food.
LOCLO provides 3.8 grams of fibre per serving from 5 sources. Dietary fibre helps prevent constipation and relieves diarrhea. Soluble fibre absorbs toxins and unabsorbed fats in the bowel and eliminates them. Fibre helps with weight management by decreasing appetite, controlling cravings, aiding in the metabolism of fat, and providing a sensation of fullness. As an added benefit, fibre has demonstrated its power to reduce the risks of serious health conditions such as heart disease, colon cancer, diverticulitis, constipation, obesity, and diabetes. You can order LOCLO at /store/#!/Loclo/p/25596021/category=5826005 by copying and pasting this link into your web browser.
LIV-A is designed to support liver function. The herbs in LIV-A enhance the digestion and detoxifying functions of the body by working especially to increase the secretion and release of bile. Many of the herbs in this formula support the detoxification and cleansing mechanisms of the body (dandelion, turmeric, parsley, blessed thistle, angelica, chamomile, gentian goldenrod, yellow dock and artichoke). You can obtain LIV-A directly from our office.
LBS-II is a synergistic formula designed to nutritionally support the cleansing mechanisms of the intestinal system. It is a colon stimulant, also referred to as a bowel-cleansing formula. LBS-II contains a blend of herbs which stimulate the production of digestive fluids and bile to promote peristaltic action in the colon (cascara sagrada, buckthorn, licorice, turkey rhubarb, ginger, capsicum, couch grass, Oregon grape, and red clover). You can order LBS-II at /store/#!/LBS-II-100-capsules/p/6402604, by copying and pasting this link into your web browser.
Fibre Boost contains a blend of ingredients that help cleanse the body and trap and eliminate fat particles in the intestinal tract: psyllium husks and guar gum to promote cleansing and to trap fat and eliminate it from the intestinal tract; chickweed, which has a variety of properties that make it beneficial to those seeking to manage weight, including possible support for normal appetite; and lecithin to act as a natural fat emulsifier. You can order Fibre Boost directly from our office.
For additional information, please email ramila@ramilas.com; or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also on our website, please see back issues of this newsletter, additional information about products, order products, and see information about our Clinic.
Reference
- Lose weight by losing toxicity. IN.FORM Participant's Manual. Nature's Sunshine, 2014.
- Thayer KA, Heindel JJ, Bucher JR, Gallo MA. Role of environmental chemicals in diabetes and obesity: a National Toxicology Program Workshop review. Environ Health Perspect 2012;120(6):779-789.
- Snedeker SM, Hay AG. Do interactions between gut ecology and environmental chemicals contribute to obesity and diabetes? Environ Health Perspect 2012;120(3):332-339.
- Hall A. What happened after one family went organic for just two weeks. Huffington Post, 05/14/2015 http://www.huffingtonpost.com/2015/05/14/the-organic-effect_n_7244000.html, Accessed June 24, 2015
Disclaimer
The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.
Closing
These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity.
Sincerely,
Ramila Padiachy
Ramila's Healing Arts Clinic
FRUIT FOR THOUGHT - MAY 2015 - VOLUME 7 ISSUE 2
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Introduction
With the growing season starting, it's a good time to appreciate the health benefits of fruits and vegetables. While I generally emphasize the benefits of vegetables because they have been shown to provide greater overall benefits, this month we're going to take a look at some specific fruits that will really boost your health.
Fruit and Vegetable Consumption in Canada and the U.S.
Statistics Canada reported that in 2013, according to data from the Canadian Community Health Survey, 40.8% of Canadians aged 12 and older (about 11.5 million people) reported consuming fruit and vegetables 5 or more times per day. This was a decrease from 45.6% in 2009, but is the same as in 2011. Women (47.4%, 6.8 million) were more likely than men (34.0%, 4.7 million) to consume 5 or more servings of fruits and vegetables per day. There was not much variation by age group, but those aged 45-54 were slightly less likely to consume 5 or more servings per day than any other age group. Males aged 12-19 had the highest rate of consumption of any age group, and for women, the highest rate of consumption was in those aged 55-64, followed closely by those aged 35-44.
In contrast, only 17% of Americans consumed the recommended amount of fruits and vegetables (amount not specified). The average American consumes only 3 servings of fruits and vegetables a day.
Why Are Fruits and Vegetables Important?
There is now a solid body of scientific evidence to back up what our mothers told us! A diet rich in fruits and vegetables can:
- lower the risk of heart disease and stroke
- reduce blood pressure
- protect against cancer
- improve the digestive system (due to the fibre)
- keep your eyes in good shape, and specifically help prevent cataracts and macular degeneration.
The benefits of fruit and vegetables rise with increased consumption. Researchers say that people who eat 7 or more servings of fruit and vegetables a day have the lowest risk of mortality from all causes, cancer and cardiovascular disease compared to those who eat less than one serving per day.
The importance of antioxidants
You've probably heard that antioxidants fight free radicals, but what does that really mean?
Antioxidants fight free radicals by neutralizing the free radicals, which they do by donating electrons that stabilize them.
What's a free radical? Atoms are the building blocks of our cells, which include a nucleus, neutrons, protons and electrons. Electrons are the "glue" that holds atoms together. Atoms try to fill their outer layers by gaining or losing electrons and may join with other atoms to this. Bonds between atoms are usually strong and create a stable molecule. Weak bonds can result in splits that form free radicals. They attack other molecules and rob electrons making them free radicals too. This creates a domino effect resulting in mutated or unhealthy cells. Free radicals also result from exposure to radiation, toxins and sunlight.
The thing that's special about antioxidants is that they are able to lose electrons in the process of stabilizing free radicals, without becoming free radicals themselves.
There are thousands of types of free radicals, so no single antioxidant can neutralize all of them. Therefore, a diet rich in a variety of antioxidants is essential. A sufficient quantity and variety of highly colored fruits and vegetables is key.
Here are some of the most effective antioxidant fruits and plants
- Mangosteen provides a wide variety of reported benefits, ranging from antibacterial and anticancer effects to inflammation relief and antioxidant protection. Mangosteen fruit contains several dozen types of compounds called xanthones, known as key participants in a number of body processes. Besides xanthones, mangosteens contain other key nutrients including polysaccharides and catechins. Both of these are well-known for their potential in preventing disease and improving overall health.
- Mangosteen provides protection from cancer, inflammation, cardiovascular disease, bacterial/fungal infection, the effects of aging, and free radical damage. A Thai study showed that a mangosteen fruit extract was very effective in restricting the activity of hospital strains of the bacteria methicillin-resistant Staphylococcus aureus (MRSA). This strain of Strep is very dangerous and is a primary cause of hospital-acquired infections and dealths.
- Wolfberry or goji berry is a nutrient powerhouse, providing 18 amino acids and several trace minerals. Research suggests that it may increase energy, reduce risk of diabetes and stimulate the immune system. It may also prevent cellular damage, including DNA damage, which is often the principal contributor to cancer. Wolfberry contains polysaccharides, which are needed for various body processes, including cellular communication and DNA repair. Wolfberry also contains amino acids, beta carotene, minerals and vitamins. It may provide protection from cancer, damaged DNA, diabetes, and immune dysfunction. A study suggests that wolfberry extracts may be able to inhibit the proliferation of, and induce apoptosis (cell destruction) of certain types of liver cancer cells.
- Blueberries are consistently ranked very high in antioxidant activity. Anthocyanins are the chemicals responsible for blueberry's antioxidant and anti-inflammatory benefits, and are linked to numerous health benefits, including improvement in mental function (better memory, reduced risk of Alzheimer's disease), and reduced risk of cancer and heart disease. European research suggests that the bilberry, a variety of blueberry, can minimize the effects of cataracts and macular degeneration. In addition to anthocyanins, blueberries contain vitamins and minerals. A study published in 2006 demonstrated that supplementation with blueberries improved performance on memory tasks in mice, and has a protective effect on DNA damage, likely due to the activity of the berry's polyphenols.
- Apples - An apple a day just may keep the doctor away. Apples contain pectins which have been shown to reduce the risk of certain cancers and stimulate immune function. Apples are also a great source of flavonoids, antioxidants that can lower the risk of numerous diseases. In addition, the fibre content of apples is known to improve and optimize digestion. The Harvard University's Women's Health Study of almost 40,000 women analyzed apple consumption and heart health. After controlling for other fruits as well as vegetables, fibre and other nutrients, the study found that women who ate at least one apple a day were 22% less likely to develop heart disease than women who didn't eat apples.
- Green tea - From the same plant that provides "standard" or black tea, green tea is simply the green, unfermented version. It is high in antioxidants (especially EGCG), which have been shown in numerous studies to protect the body from various cancers, heart disease, obesity and oral health. In particular, a 2007 Italian study investigated the possible effects of green tea on symptoms of metabolic syndrome. The researchers found that the polyphenol EGCG in green tea improved endothelial function and insulin sensitivity, reduced blood pressure and protected against ischemia (damage in heart tissue due to low oxygen flow).
- Red grape, Concord grape, grape skin and grape seed - All forms of the grape are associated with reduced risk of cardiovascular disease and stroke. Grape seeds have been examined for their potential in improving vision and fighting cancer. Because of their use in wine, grapes are central to the "French paradox" which suggests that French people experience far lower rates of heart disease than other countries; this is believed by some to be due to their consumption of red wine. A recent Greek study demonstrated that grapes provide an array of protective powers, mainly through their antioxidant properties. The study showed that extracts from grapes can inhibit the formation of cancer cells by limiting the activity of certain types of free radicals.
- Seabuckthorn is largely unknown to Westerners; it comes from Tibet and China where it has been used for centuries for numerous health conditions. It is reported to increase physical energy and endurance, protect the respiratory and immune systems, enhance kin health and provide heart-healthy benefits. An Indian study found that the polyphenols/flavonoids present in seabuckthorn demonstrated the ability to scavenge free radicals and protect cell DNA. This has been replicated in other studies.
- Raspberry - Research on red raspberries shows that the raspberry has the potential to reduce the risk of a number of chronic disease, including cancer, diabetes, cardiovascular disease among others. Again, this is due to the antioxidant properties of the raspberry, particularly ellagic acid. Raspberries also contain limonene, vitamin C and manganese. A Scottish study demonstrated that raspberry consumption is associated with an anti-cancer effect. The researchers attribute the anti-proliferative effect of raspberry to its ellagitannin content.
Supplements
Zambroza - A key ingredient of Nature's Sunshine's Zambroza is mangosteen. Zambroza is a blend of the most healthful fruits and nutritional supplements from all over the world. Zambroza is replete with xanthones, bioflavonoids and powerful antioxidants. In the body, bioflavonoids enhance vitamin C absorption and help maintain collagen and capillary walls. They also aid in the body’s immune–defense system. In fact, all the fruits (including the different components of the grape) plus green tea discussed here are contained in Zambroza. You can obtain it at http://www.ramilas.com/store/#!/Zambroza/p/7802979/category=5963011.
For additional information, please email ramila@ramilas.com; or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also on our website, please see back issues of this newsletter, additional information about products, order products, and see information about our Clinic.
Reference
- Wise J. The health benefits of vegetables and fruit rise with consumption, finds study. BMJ 2014;348:g2434 (Published April 1, 2014).
- Fruit and vegetable consumption, 2013. Health Fact Sheets, Catalogue no. 82-625-X, Ottawa: Statistics Canada, June 12, 2014.
- Nature's 11 best: Nature's dream team of 11 fruits and phytonutrients for disease prevention and optimal health. Sound Concepts, 2007.
- Vegetables and fruits: get plenty every day. Harvard T.H. Chan School of Public Health Nutrition Source. http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/ Accessed May 4, 2015.
- Oyebode O, Gordon-Dseagu V, Walker A, Mindell JS. Fruit and vegetable consumption and all-cause, cancer and CVD mortality: analysis of Health Survey for England data. J Epidemiol Comm Health 2014;68:856-862.
- Voravuthikunchai SP, Kitpipit L. Activity of medicinal plant extracts against hospital isolates of methicillin-resistant Staphylococcus aureus. Clin Mocrobiol Infect 2005;11(6):510-512.
- Chao JC-J, Chiang S-W, Wang C-C et al. Hot water-extracted Lycium barbarum and Rehmannia glutinosa inhibit proliferation and induce apoptosis of hepatocellular carcinoma cells. World J Gastroenterol 2006;12(8):4478-4484.
- Barros D, Amaral OB, Izquierdo I et al. Behavioral and genoprotective effect of Vaccinium berries intake in mice. Pharmacol Biochem Behav 2006;84(2):229-234.
- Sesso HD, Gaziano JM, Liu S, Buring JE. Flavonoid intake and risk of cardiovascular disease in women. Am J Clin Nutr 2003;77:1400-1408.
- Potenza MA, Marasciulo FL, Tarquinio M et al. EGCG, a green tea polyphenol, improves endothelial function and insulin sensitivity, reduces blood pressure, and protects against myocardial I/R injury in SHR. Am J Physiol Endocrinol Metab 2007;292:E1378-E1387.
- Shukla SK, Chaudhary P, Kumor IP, et al. Protection from radiation-induced mitochondrial and genomic DNA damage by an extract of Hippophae rhamnoides. Environ Mol Mutagen 2006;47:647-656.
- Ross HA, McDougall GJ, Stewart D. Antiproliferative activity is predominantly associated with ellagitannins in raspberry extracts. Phytochemistry 2007;68:218-228.
Disclaimer
The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.
Closing
These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity.
Sincerely,
Ramila Padiachy
Ramila's Healing Arts Clinic
HIBERNATION RETALIATION - APRIL 2015 - VOLUME 7 ISSUE 1
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I hope you're enjoying spring - in some areas, it has seemed to be a long time coming! As we "come out of hibernation," many of us may be interested in fine-tuning our health. There are still people who debate the need for nutritional supplements, but there are many reasons that we may require supplements in addition to a healthy diet. Here are 22 of them. |
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Nature's Sunshine offers high-quality (see the March 2015 newsletter) vitamin and mineral supplements as follows: Super Vitamins and Minerals - A balanced formula of essential vitamins and minerals, including important trace minerals. Although trace minerals hardly make up a teaspoonful in the body, they serve as catalysts for countless life-sustaining cellular processes. /store/#!/Super-Vitamins-&-Minerals-120-tablets/p/6402719 Stress Formula - A vitamin B-complex formula in a base of calming herbs to nutritionally support the nervous system when under stress. /store/#!/Stress-Formula-100-tablets/p/6402647/category=5963008 Stress Pak is a 30-day program to provide the right nutrients which are depleted during times of physical and/or emotional stress.
/store/#!/Stress-Pak/p/25596019/category=5963008 GreenZone's chlorophyll, amino acids, enzymes, vitamins and minerals are recommended for everyone. Each capsule of GreenZone consists of green foods like sea algae and long-grown cereal grasses. Full of nutrient-rich goodness, green foods are the most healthful foods nature has to offer. Green foods not only help us sustain energy but boost the immune system, strengthen connective tissues and provide the body with the benefits of cleansing and detoxification. GreenZone contains the finest blend of whole foods, algae, and herbs balanced for the best utilization by our bodies. The 40-30-30 principle (% of carbohydrates, protein, and essential fat) has been incorporated into the formulation of this product. /store/#!/GreenZone-100-capsules/p/6402718 GreenZone Powder - See GreenZone capsules above. You can order this directly from our office. Vitamin D3 is vital to the health of your skeletal and immune systems. The body manufactures this essential vitamin through sun exposure, making it difficult to obtain adequate amounts of vitamin D during the cloudy winter months or when sunscreen is used. /store/#!/Vitamin-D3-1000IU-180-tablets/p/6402671/category=0 Vitamin C, 500 mg - A tablet containing 500 mg of vitamin C in a base of bioflavonoids for enhanced protector capabilities with specific benefits for circulatory system. /store/#!/Vitamin-C-500mg-180-tablets/p/6402670/category=0 Vitamin C Timed Release, 1000 mg - You can obtain this directly from our office. Super Omega 3 - Omega-3 fatty acids are one of four basic fats that the body derives from foods. (The other three are cholesterol, saturated fat, and monounsaturated fat). Omega-3s are good for the body and especially good for the heart and brain. /store/#!/Super-Omega-3-Capsules-60/p/23616372/category=1546925 Sunshine Heroes Multiple Vitamin & Minerals - Nature's Sunshine Heroes products have been designed especially for children. For optimal health, children need a balanced and healthy diet that provides essential nutrients to support physical and cognitive development. /store/#!/Sunshine-Heroes-Multiple-Vitamin-&-Minerals-90-Soft-Chews/p/6402735/category=1546928 Calcium-Magnesium Plus D - /store/#!/Cal-Mag-Plus-D-200-tablets/p/6402699/category=1546924 MC is one of the most exciting synergistic supplements on the market today. This combination of vitamins, minerals, trace minerals, lipotropic factors, and its specially formulated base is designed to strengthen the arteries, veins and capillaries, and to rid the circulatory system of debris. /store/#!/MC-180-tablets/p/6402626/category=1546918 Vitamin B Complex - These vitamins are particularly important for the nervous system. They are also vital for good digestive function and enzyme reactions that control energy, circulation, hormones and overall health. You can obtain this directly from our office. Vitamin E with Selenium - You can obtain this directly from our office. Vitamin B6 - You can obtain this directly from our office. Vitamins A & D - You can obtain this directly from our office. For additional information, please email ramila@ramilas.com; or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also on our website, please see back issues of this newsletter, additional information about products, order products, and see information about our Clinic. |
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The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. |
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These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity. Sincerely, Ramila Padiachy |
SOME SUNSHINE IN YOUR LIFE - MARCH 2015 - VOLUME 7 ISSUE 10
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A recent (February 3, 2015) Washington Post article announced that GNC, Target, Wal-Mart, and Walgreens were accused of selling adulterated 'herbals.' This article referred to a Canadian study of 44 bottles of popular supplements sold by 12 companies. They found that many were not what they claimed to be, and that pills labeled as popular herbs were often diluted - or replaced entirely - by cheap fillers like soybean, wheat and rice. This could represent a danger for people with allergies, e.g. to gluten. Some supplements contained herbs other than the herb allegedly being sold, which, obviously, could also be dangerous. It's not my intention to trash other herbal products, but articles like these emphasize the need to let you know about the excellence of Nature's Sunshine Products, and the measures Nature's Sunshine takes to ensure their products are everything they claim to be. |
The lengths to which Nature's Sunshine Products (NSP) goes to ensure the consistent high quality of their products are second to none in the dietary supplement industry. Raw materials: A basic requirement is that the company provides hot water and soap in the employees' washrooms (men and women), and they find a surprising number of companies do not do this, even in the US. One of these companies in the US had no hot water hooked up in its facility, so not only could the employees not wash their hands properly, but their equipment could not be thoroughly cleaned. NSP does not deal with such a company. The material is pretested to ensure it is safe and of the highest quality. This includes every lot of every material NSP purchases. The tests are extensive, and include tests for cleanliness of the material, pesticides, herbicides, fungicides, and several substances such as molds, the fungus, aflatoxin (a cause of liver cancer), PCBs, and solvent residues such as methanol, ethanol, and acetone, and even plain old dirt. Some companies don't properly clean the raw materials they sell. Some companies perform 'skip lot testing' whereas NSP tests every lot, every shipment of every material. Skip lot testing means a company tests only a specified intervals, e.g. once a month, once a year. Everything that does not meet NSP's standards is rejected - - - and undoubtedly sold to other companies with less stringent requirements. Suppliers are audited on a regular basis, on a rotational basis with about 40 to 50 audits being conducted per year, all over the world. NSP rejects only about 2% of the raw material it receives; this percentage used to be much higher. NSP credits the low rejection rate to the fact that they work closely with the companies that supply them. This is important because when you, the consumer, orders a product, you want it right away. If a product is not available because of the rejection of a material and the time it takes to replace that with a good quality alternative, you, the consumer, are not going to be a happy customer. Testing of materials: NSP pays extra for its suppliers to properly clean the materials that NSP is purchasing; many other companies do not do this. Mixing of products: Testing of finished products: NSP guarantees that every can, or bottle will meet the label claim. All finished products are tested. NSP has also tested many products made by other companies, and this cannot always be said of these products. |
NSP invests heavily in state-of-the-art technology and cutting edge testing equipment to maintain its position as the quality leader. With departments of Quality Assurance, Health Sciences, Research and Development, and Manufacturing, there are many areas in need of such equipment. NSP's four Quality Assurance labs - herb, vitamin, mineral and microbiologic testing - are outfitted with the latest technology has to offer. Each lab contains millions of dollars' worth of equipment and is constantly being upgraded whenever new, pertinent technology becomes available. For instance, at one time they didn't have the capability to measure Oxygen Radical Absorbance Capacity (ORAC), so they purchased the necessary testing equipment. Staff has been recognized by the scientific community through publication of their work and collaboration with university researchers. The NSP facility in Utah is independently certified for dietary supplements by NSF International (originally named National Sanitation Foundation), an internationally recognized certification company. NSP has also been licensed by the Therapeutic Goods Administration (TGA) which is the Australian equivalent to the FDA, and in its most recent audit was granted TGA's highest rating. NSP also came through a recent FDA audit with a clean slate, no 'deficiencies' were found. Product development: Other recently introduced products include Nature's Sunshine's All Natural Pain Relief (http://www.ramilas.com/store/#!/All-Natural-Pain-Relief/p/29358459/category=1546929), and Smart Meal, a protein powder (available directly from our office). NSP's guarantee: |
To begin with, NSP audits its suppliers more thoroughly than other companies, the main difference being that they go to the facility and conduct an audit there; they don't just take the word of a spokesperson, or rely on the companies' websites or pamphlets. Next, they test all lots (not just a sample) of all materials they order, and reject (send back) any lots that do not meet their standards. They test each lot of each formula to ensure both its quality (they check for many possible contaminants) and strength. They test repeatedly during the production of products to ensure no contamination is taking place through their manufacturing process. They then test the finished or packaged version of each lot of each product, i.e. pills, powder, liquid. Testing is done at 6 different stages:
For additional information, please email ramila@ramilas.com; or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment. Please continue letting friends and family know about this newsletter. Also on our website, please see back issues of this newsletter, additional information about products, order products, and see information about our Clinic. |
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The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information. |
These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity. Sincerely, Ramila Padiachy |
